Gaining muscle mass is not just for bodybuilders anymore; individuals seek to gain muscle to help burn fat and maintain their health. Weight training and working out are some ways to build muscle mass, but supplements can aid in the process as well. Increasing muscle mass in a safe and healthy way is possible, and it is important that you talk with your doctor about supplements you are interested in taking, and whether it is safe for you to consume them.
Creatine
Creatine is one of the naturally occurring amino acids in the human body. Amino acids are the building blocks of protein, and we usually obtain these substances from our diet. Creatine is stored in the muscles and converted into ATP, or energy, during high-intensity, short-duration exercise, says the University of Maryland Medical Center. This supplement is also said to increase lean muscle mass and improve athletic performance, although study results have been mixed. There is the potential for serious side effects with this supplement, so it is best to consult your health care provider before using it. Individuals under the age of 19 should not use creatine supplements, as the safety of this substance has not been tested in this population.
Whey Protein
Whey protein is a complete protein, which means it contains all the essential amino acids. This type of protein also contains branched-chain amino acids, which are metabolized right into muscle tissue, and these help the body rebuild and repair lean muscle mass, says the Whey Protein Institute. Whey protein is easily digested by the body and is able to be used efficiently by the tissues. Leucine is another amino acid found in whey protein; this amino acid helps to promote muscle growth and protein muscle synthesis, adds the Whey Protein Institute.
Fish Oil/Omega-3 Fatty Acids
Omega-3 fatty acids and fish oil have been touted as good supplements to improve heart health and reduce inflammation, but these supplements may also help build muscle mass. A 2011 study by RA Murphy et al, published in the journal "Cancer," found that patients on chemotherapy who received fish oil were less likely to lose both weight and muscle mass, compared to the patients who did not take fish oil. Before using fish oil, check with your physician to ensure this supplement is safe for you to consume, as individuals with certain bruising or bleeding disorders may need to take extra caution, says the University of Maryland.
Considerations
Increasing muscle mass the safe way is important, to avoid doing any damage to your body. Talk with your health care provider about your interest in building muscle and what are the healthiest supplements for you. Some individuals use anabolic steroids to increase muscle mass, which are synthetic variants of testosterone, says the National Institute on Drug Abuse. Though steroids are said to significantly increase muscle mass in a short period of time, these supplements can cause kidney and liver damage, jaundice and hypertension.
References
- University of Maryland Medical Center; Creatine; Dr. Steven Ehrlich; 2009
- Whey Protein Institute; Benefits of Whey Protein
- PubMed.gov; "Cancer"; Nutritional Intervention with Fish Oil Provides a Benefit over Standard of Care for Weight and Skeletal Muscle Mass; RA Murphy et al; 2011
- University of Maryland Medical Center; Omega-3 Fatty Acids; Dr. Steven Ehrlich; 2009
- National Institute on Drug Abuse; Steroids
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